Welcome to the Muscle & Strength Forums! Here you can learn about how to build muscle, burn fat, increase strength, and reach your health and fitness goals. Joining M&S is free, and only takes about 30 seconds! Click here to register!

Volume too high for bench press. Decline press is useless, sorry to have to break it to you. Flat bench activates way more muscle & the entire pec minor. I would suggest start with BB bench for however many sets of 5 or less, then DB incline for 2-3 sets of reps to failure. Next, OHP for the same scheme as BB bench. Assistance for this lift could be DB seated power cleans. Look them up, I learned them from the Defranco's training website & they really do a good job at activating the whole shoulder girdle & upper trap. For triceps, do either incline or flat close grip bench for low reps or cable pushdowns for high reps. make sure to alternate & do both methods during the week.

Strength does not come from winning. Your struggles develop your strength. When you go through hardship & decide not to surrender, that is strength.
-Arnold Schwarzenegger